Comparing Nutrients in 1 pound Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	6.26% 181kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	NA	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	2.35% 1.3g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.07% 0.73mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.6% 18mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	11% 402g	8.42% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Tree Fern with Salt versus 1 lb of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 1 pound of Cooked Tree Fern with Salt has 3.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.4 times more Vitamin C than Stir-Fried Lentils Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Lentils with Salt contains more Vitamin B1, 9.1 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 1 pound of Cooked Tree Fern with Salt has 1.3 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Lentils with Salt contains 1.7 times more Copper, 19.4 times more Iron, 7 times more Magnesium, 38.3 times more Phosphorus, 56.8 times more Potassium and 5.2 times more Zinc than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Manganese and Sodium per one pound.
• 1 pound of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stir-Fried Sprouted Lentils with Salt contains 2.5 times more Energy, 2 times more Carbohydrate and 30.3 times more Protein than Cooked Tree Fern with Salt.
• 1 pound of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein